SJW Fitness

What can I say about this lady!! She is a true inspiration, and I am beyond proud of her. Hazel’s journey started a year ago, when she had an aim.. to get into a size 12 for her son’s wedding!! And my god did she achieve this. She lost an amazing 3 Stone by herself, changing her lifestyle. She took up running and reduce that devilish red wine, but despite all the brick walls, she has smashed through them. Looking for a further challenge, hazel came to us for some more help. She started training 2 times a week for 10 weeks and managed to loose another stone. She has lost cm’s all over her body, the most impressive being a massive 8cm around her waist!! Now weighting in at 72.5kg.. Hazel has lost a total of 4st 4lbs in short of a year!! She has achieve something momentous!! I cannot express how proud I am of her and her achievements, which proves we can ALL achieve, if we put our minds to it! 👏🏻 @ Rise Fitness

New business cards are in... 👌🏻Spread the word if there is anyone you know who wants some help with their Fitness, Health and Nutrition.
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Pizza time.... there are always healthy alternatives to your favourite foods and pizza is no exception!! This comes in at 303kcals.. 19g of Protein, 9g of Carbs and 19g of Fat. Literally in love!!
Counting macros isn’t hard, our macro plans are personalised to you. Remember we have flexi plans available or 8 week macro plans. We also offer Personal Training and Online support for those who want to reach their goals!! DM for further info.

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Transformation Alert!! 🚨 52 year old Terry has been training with Jo for 8 weeks. Despite having issues with his health, a little blip with ongoing knee issues and finding out he requires a knee replacement, he has done an amazing job so far on his cut! Terry trained in the mornings before going to his active job, 3 times a week and followed a personalised macro eating plan. He has always put in a lot of effort and the results speak for themselves. Terry lost a total of 5kg, losing a massive 7cm around his waist and 2.5 cm off his hips. He has built 2cm of muscle on his biceps and thighs. Literally beyond proud of Terry and cannot wait to continue his journey and start his bulking phase soon!! Well done Terry for your amazing results!! Give some appreciation for this guy!! 💪🏻
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@ Rise Fitness

Coffee Break Time!! A quick almond milk coffee whilst I sort out some workout plans.

Coffee is actually pretty beneficial prior to your workout.. in particular, black coffee. (This has no calories, so those of you on a cut, it provides that little bit of extra energy.) When you exercise, your body uses glycogen, a source of sugar from food, for energy. But once those stores are depleted, after an intense workout, you may feel tired or fatigued. These signs indicate you have “hit the wall.” Caffeine slows the depletion of glycogen by encouraging the body to use more fat as fuel, which helps to conserve energy over long periods of time.

So why don’t you grab a caffeine kick prior to your next workout. 💪🏻
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Transformation inspiration. 💪🏻 Bex has been training with us for 8 weeks. 3 Sessions a week and taking up running in her own time. Sticking to our personalised macro plan, and having PT sessions, she has managed to loose 6kg. That’s a stone in weight!!! She has lost 12cm around her hips and 8cm around her waist as well as a few cm around her arms, thighs and chest. Well done you did an amazing job and we cannot wait to see your continued progress!!
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@ Stevenage

Perfect post workout breakfast!! Egg whites, salmon and spinach... with an almond milk latte. 👌🏻
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TAKING ON NEW CLIENTS!! Consultations are free so book in now and let us help you reach you goals. DM us, Email, text or Call us to book your consultation now.
Summer bodies are made in the winter!! -
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I’ve had a lot of my clients ask what the best type of training is, and there isn’t a single answer to this question. By combining a variety of types such as cardio, LISS, HITT, Circuits and Weights you can help increase your fitness, strength and burning capacity.

So what’s are the benefits of weight training?
1. Strength training enhances your physical work capacity, and improves your ability to perform daily tasks.
2. You’ll be able to work harder and longer.
3. It improves bone density.
4. It promotes fat-free body mass with decreasing sarcopenia. (Lean mass decreases with age. Without strength training it turns to fat.)
5. The strength of your connective tissue improves. (muscles, tendons, ligaments) This contributes to decrease injury risk and improved motor performance.
6.It improves your quality of life and may boost your confidence mentally and aesthetically.
7. Strength training will help manage weight loss and muscle building.
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This is unbelievably yummy and learnt this from one of my clients! Bored of eating your banana’s... try mixing it up!! So this is literally just banana and egg white. Coming in at 105kcals.
P-8g
C-19g
F- 0g
Have as a pre-workout or post-workout snack... or even for breakfast with a coffee.
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